-
Week of 8.8.16 Barbell Club
Conjugate Strength Tuesday 1. Clean and Jerk (5×1 @ 80%) Clean and Jerk (3×1 @ 85%) then, Every 30s for 4 min, complete 1 Clean and Jerk @ 70%+ 2. Tempo Back Squat (4×2 @ 33×1) 3. SL KB Deficit DL (3×5) 4. Ring Pushups 4″ (1 x Max) Thursday 1. Snatch (5×1 @ 80%) […]
-
Wednesday 8.10.16 WOD
Monster Mash! WOD “Flash in the pan” 1000m Row 10 Rope Climbs, 15′ 800m Run 8 Rope Climbs, 15′ 60 Sit Ups 6 Rope Climbs, 15′ 40 Cals Assault Bike 4 Rope Climbs, 15′ 20 Burpees 2 Rope Climbs, 15′ **Scale: 1Rx Rope Climb – 2 modifications $ Out 8min EMOM 50 Dubs (x1) Max […]
-
Protected: Wednesday 8.10.16 WOD NOTES
There is no excerpt because this is a protected post.
-
Tuesday 8.9.16 WOD
Dynamic Effort Upper Strength Power Snatch (8min EMOM x2 @ 75%) **focus on technique! WOD “Snatch Chief” 5 Rounds 3 Min. On 1 Min. Off 3 Power Snatch (135,95) 6 Push-Ups 9 Air Squats Score total reps of each round $ Out 10 Cal Assault Bike 15 GHD Sit Ups 10 Cal Assault Bike 15 […]
-
Protected: Tuesday 8.9.16 WOD NOTES
There is no excerpt because this is a protected post.
-
Monday 8.8.16 WOD
Max Effort Lower WOD “The Main Line Crippler” 30 Back Squats 1000m Row **Rx+ BW, RX 3/4 BW **From the rack $ Out 3×12 Barbell Box Step Ups **Load to a moderate weight, box height 20,16
-
Protected: Monday 8.8.16 WOD NOTES
There is no excerpt because this is a protected post.
-
Sunday 8.7.16 WOD
Monster Mash! WOD “PJ” For TIme: 9 Squat Snatches (135,95) 15 Bar Muscle Ups 15 Thrusters (135,95) 12 Bar Muscle Ups 21 Squat Snatches 9 Bar Muscle Ups 21 Thrusters 6 Bar Muscle Ups 15 Squat Snatches 3 Bar Muscle Ups 9 Thrusters **45min time cap Patrick Joseph “PJ” McGonagle, age 45, passed away suddenly […]
-
Protected: Sunday 8.7.16 WOD NOTES
There is no excerpt because this is a protected post.
-
Saturday 8.6.16 WOD
WOD “Two Fingered Salute” Teams of 2 5 x 5 Min AMRAPs 1. 10 Snatches (75,55) + 10 Box Jumps (24,20) 2. 10 Cal Assault Bike + 10 Burpees 3. 10 Hang Squat Clean (75,55) + 10 Wall Balls (20,14) 4. 1 Rope Climb + 100m Run 5. 10 KB Swings (55,35) + 10 Goblet […]
